The winter blues can really get older adults down, but they can beat them by focusing on three key areas: light exposure, regular movement, and meaningful social connections. If you pair these habits with a balanced diet, vitamin D support, and a consistent wellness routine, you'll be set to fight against seasonal low moods.
According to the Cleveland Clinic, up to 20% of Americans get the winter blues. This makes sense, as the shorter and colder days aren't ideal for many people. For most, they can bounce back, but for others, knowing how to beat the winter blues is crucial.
If you're a senior in Visalia, CA who goes through the winter blues, then you'll want to read on. We'll give you excellent tips that can help you manage symptoms and make this challenging time much smoother.
To learn how to beat the winter blues, you have to understand the root causes first. They are:
These factors can affect your energy levels, appetite, and sleep. So here are the ways you can counteract them.
Emotional health in aging can really affect your overall well-being. But luckily, making smart choices to increase your light exposure during the winter can boost your mood.
You should:
To supplement light exposure further, consider light therapy lamps, as these mimic natural sunlight.
All of the above can help regulate your circadian rhythms, and this can improve alertness and mood.
Physical activity is vital for people of all ages, but especially for seniors who want to focus on healthy aging. It can provide structure to daily routines, and even gentle movement is enough, so long as it's consistent.
Exercise is especially good for the winter blues since movement triggers endorphins, which are "feel-good" hormones. Exercise can also reduce stress and help regulate sleep cycles.
Options include:
Loneliness can definitely worsen seasonal low moods, and there's already a stigma affecting mental health in seniors. Break that stigma by getting winter mood support through social connections.
You should prioritize community, conversation, and companionship. Some ideas are:
According to the Office of Dietary Supplements, vitamin D is an essential nutrient for good health. You typically get it from sunlight exposure, so many people experience a drop in levels during the winter, and this can have detrimental effects.
So yes, vitamin D can help with seasonal depression. You can benefit from:
Vitamin D alone can't cure seasonal depression. However, if you maintain healthy levels, this can support overall mood stability.
Yes, your diet plays a strong role in mood. If you eat nutrient-rich foods, you can boost your mood, improve sleep, and most importantly, stabilize your emotions.
Our tips are to:
The best winter wellness routine is to combine light, movement, and connection. Here's an example:
Typically, the winter blues last from late fall (when daylight hours are shortest) to early spring. Most people notice their symptoms decreasing once the days lengthen in March or April.
The winter blues are mild dips in your mood and energy. But SAD is a form of clinical depression, which means that there are more severe symptoms. You may need seasonal affective disorder help with the latter, so don't hesitate to get medical attention.
Yes, if you prepare a wellness routine beforehand, it can reduce the impact before winter begins. You can:
Short naps that are 20-30 minutes can be refreshing, so they can be good during the winter. However, don't take them too late in the day, as this can disrupt nighttime sleep, and this can result in worsening fatigue and mood. You should avoid taking naps longer than 30 minutes too.
Yes, there's a reason why hobbies are encouraged for memory care engagement. You can get enjoyment, structure, and a sense of accomplishment from creative or stimulating activities, like:
Learning new skills can also have the same effect.
Yes, it's normal to crave more sleep during the winter since shorter days can trigger higher melatonin production, which makes you sleepier. It's normal to need slightly more rest, but if you have excessive sleepiness, you may have SAD or another health concern, so discuss this with your doctor.
Knowing how to beat the winter blues effectively can make a world of difference once the season changes. By taking a holistic approach and being consistent with your habits, you can leave the winter blues behind and have enough energy and good moods to last you through to spring.
Want to schedule a tour of a senior living community in Visalia, CA? Then contact us today. Marbella Visalia has housekeeping and laundry services, so our residents don't have to do boring chores.